Submitted by Linda Snyder, Infinity Associates
If you occasionally get cramps in your legs at night, you know how painful they can be. Cramping usually occurs in the calf muscles. Cramping in the thighs or feet is less common.
Prevention
Doctors at the Mayo Clinic say these actions help prevent night leg cramps:
- Be sure you are adequately hydrated. Drink water and other liquids throughout the day, especially if you have engaged in physical activity. Continue drinking fluids after being active. It helps muscles contract and relax.
- Stretch before bed, especially muscles that have cramped before. For a calf stretch, step forward on the offending leg and slightly bend your knee. Hold for several seconds.
- Wear shoes that have proper support to help prevent leg cramps.
- Do some light exercise for a few minutes before retiring. Ride a stationary bike, for example.
- Loosen the bed covers and bed sheets at the foot of the bed.
Treatment
Pain from leg cramps can last from a few seconds to 15 minutes or more.
- Stretch the leg out to relieve a sudden spasm, or hold the top of your foot up toward your head to relieve a calf spasm. Gently massage the area.
- Use cold or heat. Apply a cold pack, a warm towel, or a heating pad. Taking a hot bath or shower can help.
If frequent cramping interferes with your sleep, consult with your physician.
This was a brief synopsis from a monthly seminar held at the Villas of Holly Brook and Reflections Memory Care. They offer free seminars on health and memory care issues. The Villas of Holly Brook and Reflections Memory Care communities offer a full range of personalized senior living services delivered by team members who are trained to encourage independence, preserve dignity, enable freedom of choice, and protect the privacy of residents. To learn more about the Villas of Holly Brook and Reflections Memory Care, visit
www.villasofhollybrook.com or call 855-20-VILLA (855-208-4552).